Mirgine Kwallon Ƙarƙashin Baya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Rollball.

Sakonni ga Mirgine Kwallon Ƙarƙashin Baya

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da aka tsara don rage ƙananan ciwon baya da kuma inganta sassaucin kashin baya. Yana da kyau ga mutanen da suke ɗaukar tsawon sa'o'i a zaune ko kuma suna da salon rayuwa, wanda ke haifar da rashin jin daɗi na baya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, mutane ba za su iya kawar da ciwo kawai ba amma kuma suna ƙarfafa tsokoki na baya, don haka hana rashin jin daɗi na gaba da inganta lafiyar gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Mirgine Kwallon Ƙarƙashin Baya

• A hankali a mirgine ƙasa a bayanku, ajiye ƙwallon a saman ƙirjin ku kuma hannayenku madaidaiciya.
• A hankali ɗaga hips ɗin ku daga ƙasa, mirgina ƙwallon zuwa gwiwoyinku har sai jikinku ya samar da madaidaiciyar layi daga kafaɗunku zuwa gwiwoyinku.
• Riƙe wannan matsayi na ƴan daƙiƙa, haɗa ƙananan baya da tsokoki na gluteal.
• Sannu a hankali rage kwatangwalo zuwa ƙasa kuma mirgine kwallon zuwa wurin farawa sama da ƙirjin ku, kammala maimaita motsa jiki ɗaya.

Lajin Don yi Mirgine Kwallon Ƙarƙashin Baya

• Matsayin da ya dace: Fara da zama a tsaye akan ƙwallon ƙafa tare da shimfiɗa ƙafafu a ƙasa. A hankali karkata baya kuma mirgine kwallon zuwa ƙananan baya. Ya kamata jikin ku ya samar da madaidaiciyar layi tun daga kan ku zuwa gwiwoyinku. Matsayin da ba daidai ba zai iya haifar da damuwa ko rauni.
• Motsawa Masu Sarrafawa: Kuskure ɗaya na gama gari don gujewa shine yin gaggawar motsa jiki ko amfani da motsin motsi. Madadin haka, motsawa sannu a hankali kuma kula da iko yayin duka motsa jiki. Wannan ba wai kawai yana haɓaka tasirin motsa jiki ba amma har ma yana rage haɗarin rauni.
• Shiga Mahimmancin ku: Yayin yin wannan motsa jiki, tabbatar da tsokoki na tsakiya suna aiki. Wannan yana ba da kwanciyar hankali kuma yana haɓaka tasirin motsa jiki. Rashin shigar da ainihin na iya sanya damuwa mara amfani

Mirgine Kwallon Ƙarƙashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Kwallon Ƙarƙashin Baya?

Ee, masu farawa zasu iya yin motsa jiki na Roll Ball Lower Back. Duk da haka, ya kamata su fara sannu a hankali kuma tabbatar da cewa suna amfani da tsari daidai don kauce wa rauni. Hakanan yana iya zama taimako a sami wani ya jagorance su ta hanyar motsa jiki da farko. Yana da mahimmanci koyaushe ku saurari jikin ku kuma ku daina idan kun ji wani rashin jin daɗi.

Me ya sa ya wuce ga Mirgine Kwallon Ƙarƙashin Baya?

• Superman Superman na Swiss: Wannan darasi ya ƙunshi kwanciya fuska a kan ƙwallon tare da hannunka da ƙafafu suna taɓa ƙasa, sannan ɗaga hannunka da ƙafarka don yin aiki na baya da cibiya.
• Kwallon Deadlift na Magunguna: Wannan bambancin ya ƙunshi ɗaga ƙwallon magani daga ƙasa zuwa tsayin kugu, yin kwaikwayon motsin matattu don niyya zuwa ƙasan baya.
• Pilates Ball Bridge: Wannan motsa jiki ya haɗa da kwanciya a baya tare da ƙafafunku a kan ball, sa'an nan kuma ɗaga kwatangwalo don ƙirƙirar gada, wanda ke haɗuwa da ƙananan baya da glutes.
• Matsayin Yoga Ball Child's Pose: Wannan bambancin ya ƙunshi zama a kan dugadugan ku da kai kan ƙwallon ƙafa, shimfiɗa hannuwanku da ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Kwallon Ƙarƙashin Baya?

• "Aikin Tsuntsaye-Kare" ya cika Roll Ball Lower Back tun da yake ba wai kawai yana ƙarfafa ƙananan baya ba amma yana inganta daidaituwa da kwanciyar hankali, wanda ke da mahimmanci don kiyaye yanayin da ya dace da kuma hana raunin baya.
• "Pelvic Tilts" CIGABA DA LATSA BASU DAGA CIKIN SAUKI DA KYAUTA A CIKIN SAUKI CIKIN SAUKI BALL DAGA CIKIN SAUKI BALL BA